The importance of milk and dairy products as part of a healthy balanced diet

Milk and dairy products contain many nutrients and provide a quick and easy way of supplying these nutrients to the diet within relatively few calories.

Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities.

Calcium - for healthy bones and teeth

Phosphorous - for energy release

Magnesium - for muscle function

Protein - for growth and repair

Vitamin B12 - for production of healthy cells

Vitamin A - for good eyesight and immune function

Zinc - for immune function

Riboflavin - for healthy skin

Folate - for production of healthy cells

Vitamin C - for formation of healthy connective tissues.

Iodine - for regulation of the body's rate of metabolism (how quickly the body burns energy and the rate of growth

1 glass of milk alone can make a contribution to the daily recommended intake of many important nutrients for all age groups.

Contribution of 1 glass of milk to daily nutrient requirements

Nutrient

Amount present in a glass (200ml) semi skimmed milk

Contribution to recommended daily amount for females 11-18 years (%)

Contribution to recommended daily amount for males 11-18 years (%)

Protein (g)

7.2

13

16

Calcium (mg)

247

25

31

Phosphorus (mg)

194

25

31

Magnesium (mg)

23

8

8

Sodium (mg)

89

6

6

Potassium (mg)

321

9

9

Chloride (mg)

179

7

7

Iron (mg)

0.04

0.4

0.3

Zinc (mg)

0.8

8

11

Copper (mg)

Trace

-

-

Selenium (μg)

2

3

3

Iodine (μg)

62

44

44

Vitamin A (μg)

39

6

7

Thiamin (mg)

0

0

0

Riboflavin (mg)

0.5

38

45

Niacin (mg)

0.2

1

1.4

Vitamin B6 (mg)

0.12

8

10

Vitamin B12 (μg)

1.9

127

127

Folate (μg)

19

10

10

Vitamin C (mg)

4

10

10

Vitamin D (μg)

Trace

-

-

It is highly recommended to consume milk and dairy foods as part of a healthy balanced diet.

A portion of dairy may be a 200ml glass of milk, 150g or a pot of yogurt and 30g or a matchbox sized piece of hard cheese. Portions sizes will vary for different age groups. The following table gives the portion sizes to meet the daily recommended calcium requirements for different age groups.

Portion sizes and contribution to calcium intake

Age/Sex

RNI* for calcium (mg/d)

Dairy portion sizes

0-12months

525

No cows' milk as a drink for babies under 12 months. Breastfeeding is best, followed by cows’ milk formula. Soya-based formula should be used only under medical advice. Cheese and yogurt can be given from 6 months.

RNI for age group plus another 550mg increment i.e. if lactating teenager then 800+550mg/d, if lactating adult then 700+550mg/d

To achieve the RNI for calcium during lactation, teenage or adult mums will need to consume more than the portion sizes given above.

* RNI – reference nutrient intake. The amount estimated to be sufficient for 97% of a specified population group.

** Semi-skimmed milk may be introduced to children from the age of two if they are good eaters otherwise whole milk may continue to be given.

Consumption fo dairy has been associated with numerous health benefits including the following.

Bone Health

Dairy products provide calcium, which is essential for bone growth and development. Bone growth is at its highest during childhood and the teenage years and therefore it is important that teenagers consume dairy products.

Optimising bone mass in this age group can help to reduce the risk of osteoporosis (a debilitating, brittle bone disorder) in later life -see section on dairy and bones.

Studies have also found that consuming milk and dairy as part of a calorie controlled diet can help us to lose weight -especially from the abdomen, where fat deposits are associated with the greatest health risks -for more information see section on obesity.

The potassium, magnesium and calcium found in dairy products are all linked to healthy blood pressure -for more information see section on blood pressure.

Cancer

Studies have discovered that diets containing milk and dairy products may significantly reduce the risk of certain cancers.

A study in 40,000 Norwegian women discovered that those who drank milk as children and continued to do so throughout adulthood has a significantly lower chance of developing breast cancer-for more information see section on cancer.

Cardiovascular disease

Consumption of milk and dairy has also been associated with a reduced risk of suffering a heart attack-for more information see section on cardiovascular disease.

Type 2 diabetes

Consumption of low fat dairy products has been linked to a reduced risk of developing type 2 diabetes.

In fact studies have found that each extra portion of low fat dairy consumed each day is associated with increasingly lower risk!

Regular fluid intake throughout the day is essential to be well hydrated. Dietetic experts recommend drinking 6-8 glasses of fluid per day. As milk contains a high percentage of water, it is a useful vehicle for rehydration.

Eating habits

People who consume dairy products have better intake of nutrients than people who do not consume dairy products. Introducing dairy products at an early age helps establish good eating habits for later in life.